4 rounds
Then 2 rounds of
Then EMOM for 20 minutes
Then accumulate
Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.
Inspired by the Noah Calderon WOD on Wodwell….
AMRAP in 20 minutes…
Buy in
Immediately followed by AMRAP of
Results: 4 rounds plus 3 reps. 1000m Row in 4:06.
Inspired by Crossfit New England’s ‘Smoke on the Water’ WOD from Aug 9. For time…
1 round of
Then 3 rounds of
Then
Then 7 rounds of
Then
Results: 19:52… averaged approx. 6:38 per round.
3 rounds of
Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…
AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.
4 rounds of
Then as finisher, inspired by Street Parking’s Vault WOD #25, for time
Results: Used 175lbs for the Back Squats. Metcon 18:16.